Q&A: Does high frequency training cause people to get injured? (THE ANSWER, NOT SHOCKING).

So time for a Q&A, this one coming from my buddy Solomon Nelson (subscribe to his channel NOW).
He asks: You’ve written that high frequency training has a history of getting folks injured. Is this because (a) high frequency is inherently more injurious-perhaps for some
physiological reason-or (b) because the way most people implement high frequency is dumb? And if (a), then what’s the reason?
And the short answer is well: it's kind of both. Or rather the combination of both.
And the long answer is my typical overlong explanation where I look at the issue of frequency and intensity interactions, focusing primarily on hypertrophy but also looking at powerlifting, Olympic lifting with even a couple of endurance sports examples to answer the question and why I said what I said (which is what I said).
The answer will probably not shock you. Not unless you're pretty easily shocked.
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Only one reference this time
Zourdos MC et al. Efficcy of daily one-repetition maximum training in well-trained powerlifters: a case series. Nutricion Hositalaria (2015)
tinyurl.com/yh...
#hypertrophy #highfrequencytraining #powerlifting #olympiclifting #weightlifting

[@Solomon_Nelson]

Thanks so much for your SHOCKING answer to my question Lyle! Very informative.

[@spicen93]

5:30 Nipps lost some size the last 2 years and NOW he is part of a "study" where he trains hard and eats right to see how much an advanced BB can get after years of training.

[@ew-zd1th]

Has He really lost Some size?

[@spicen93]

@@ew-zd1th Yeah just look at some videos.

[@GG-wg1yh]

Height, yes.​@@ew-zd1th

[@alespider9905]

that sounds like cheating the study, no?

[@Fazlifts]

25:00 Pat Mendes was the kid

[@bluemagic5829]

Your audio and camera is absolute trash but the information is invaluable. Thank you

[@asdfkjhlk34]

It’s charming

[@StaleyTraining]

For me, the video is perfectly adequate, and the audio seems just fine.

[@luismiguelsantobenia3680]

The Best 🔥🔥🔥

[@AN043V3R]

No question.

[@patrickjulius7352]

I'd still consider 3x per week pretty high frequency. that's really easy to screw up and get injured too if not careful imo.

[@ekolder]

This is pure gold. Thanks for the frankness, Lyle.

[@TV-xv1le]

What are your thoughts on greasing the groove, especially for calisthenics? Using bodyweight and additional weighted using vests etc.

[@paweszkotak7938]

Thank You. That's the information I needed. As always very informative without unnecessary BS and strangely entertaining.

[@StaleyTraining]

Much more often than you would think,, most physical therapy/recovery modalities are really just rest in disguise. Many questionable practices, such as chiropractic, naturopathy, etc. literally owe their survival to this. I wish I was the originator of that statement. I’m not, and can’t for the life of me recall where I first heard it.

[@kobemop]

The superheavyweight Norwegian powerlifer actually got injured from high-frequency heavy squatting, he came down with a knee injury, and ended up retiring.

[@AN043V3R]

Lyle is the GOAT. Beside Dr. Galpin, I don't waste my time listening to anyone else.

[@MedBVLL33]

Who is galpin

[@spurzo-thespiralspacewolf8916]

Curious what you think of the latest research claim by Chris Beardsley about muscle atrophy occurring after 48 hours?

[@LazarusLifts_]

That guy Jon Broz trained was called Pat Mendes.

[@kobemop]

Eric Helms IIRC injured his elbow sometime ago. He also had hip issues during his powerlifting years, being that's an advocate for high(er)-frequency training. Anyway, high-frequency heavy squats destroyed my knees... but yeah other tissues other than muscles take a long time to recover and build.

[@89sharlo]

Spot on.

[@Asc01111]

Old Mcdonald had a farm

[@elhartleyo]

Dan John’s easy strength is high volume but the volumes are very low

[@BleachedAnubis]

Now contrast this with layne norton "every athlete has major injuries" approach... Im not trying to hurt myself, im just trying to be a bit healthier

[@ew-zd1th]

I feel like even with same ot lower volume i cant Recover 3 or more times per week.on a arnold Split my strenght even regress after 2 weeks testing it

[@TravisHowrish-v2c]

Did you see how terrible Israetel looked in his bodybuilding comp yesterday ? Lmao you were right, despite using boatloads of steroids he has no idea how to train or eat.

[@vladpolyanskiy9602]

Where can I see it?

[@marcelobarbosaferreira91]

This was very enlightening! I will try with 1 single at 90% per lift everyday to minimize injury.

[@samvega290]

Isn’t it pretty clear that high frequency plyometric activity is beneficial during childhood and adolescence with respect to athleticism? Do you think this is related to connective tissue adaptations or motor learning? It seems like everyone with a 40+ inch vertical jumped nearly everyday for years as a teenager. Also thinking about Keith barrs research/protocols for tendon injuries which suggests that a stimulus can be applied to the connective tissue every 6ish hours

[@Smithster80]

Do you have the name or links to those studies ?

[@samvega290]

@@Smithster80 I don’t offhand, sorry. He gets around the podcast circuit so you can search KZbin or Spotify or whatever, or google scholar if you’re into that. A lot of the research is in vitro but some human studies as well. There was one where high intensity and low intensity longer duration stimuli were applied to the hands of professional climbers, both resulted in similar tendon growth and the application of both stimuli doubled the effect. I’ve wondered if this is part of the reason for the effectiveness of lower intensity higher frequency training or grease the groove type stuff. If you partake in any pure motor learning type activities like playing an instrument you will appreciate that improvement is very slow, so I feel like the “skill” of strength training is facilitated by tissue adaptations. This analysis could also be extended to fascia which likely adapts in a similar manner to tendon, it’s all primarily collagen. So anyway if there’s any merit to this perspective, it’s unlikely that high frequency high intensity training would be necessary in order to stimulate connective tissue adaptation, but you could probably add much lower intensity exercises on your “off” days to enhance progress, sort of like the Charlie Francis high low model. To me it feels like excessive heavy training stretches out the connective tissue and reduces the ability to create neurological stiffness thereby exposing the joints to greater stress. Anyway rant over, when I left the initially comment I forgot that Lyle doesn’t read them

[@freelancer-st4yc]

​@@samvega290 whats your definition for "intensity" here? I feel like you have used it multiple times with different goals

[@samvega290]

@@freelancer-st4yc I don’t think I did, it generally refers to proximity to 1rm or maximal effort

[@samvega290]

@@BleachedAnubis my point was that exercise has the potential to make structural changes that in turn make certain tasks easier to complete, I really don’t think this is debatable. If you squat for ten years you’re better at squatting not just from the practice but because you’ve induced adaptations such that you are structurally more suited for squatting. It takes a really long time to create neurological adaptations that produce meaning improvements in skill but pretty much anyone can have a great looking squat in a month if they strength train 3x per week for 15 minutes per session

[@HenchPig]

Hey Lyle - Would you say that high frequency would be better for someone who is trying to get stronger for a sport? I’ve been told to focus on programs like starting strength to get stronger for Jiujitsu but between lots of Mat time and high frequency strength training I’m a little worried about my joints

[@user-pz6hs6wi6f]

Starting Strength is a good beginner program, if you want strength. After 6-10 months, you could look into Chad Wesley Smiths KZbin Channel, Juggernaut Training Systems. He has a lot of great info for Sports specific training, including BJJ. Found it very helpful for my own Grappling and Lifting programming. Check out his Pillars of Sport Perfomance and Strength & Conditioning for BJJ Playlist, great Info!

[@ew-zd1th]

5:00 look at eric actual form he has done and his pics, his arms got better and gis front delts, this year, i would estimated he has gain 1kg of muscle and this with His side delts which He has gained in the last years

[@AldinCharlesStuart]

Lyle is my dad.

[@maxmaximum-sh4bx]

For the algorithm

[@ew-zd1th]

To be fair, eric helms has better delts now while he trained his delts 5xper week. But maybe its just his better exercise selection and harder training, who knows, but something he has done right after around 15ish years now (even more)

[@TravisHowrish-v2c]

Helms is dyel after a lifetime of training 😂

[@ew-zd1th]

@@TravisHowrish-v2c No, He Just natty and Not juiced Like the insta Guys and He even has average i would say maybe above average genetics

[@user-ib9ky2jo9h]

heres a question for you, how in the f.uck is Broderick CHavez, who claims to want people to think, supporting Trump?

[@RLaughlin1234]

How can any thinking person support Joe Biden or any 21st century democrat for that matter? Especially any male with a testosterone level higher than that of a hamster?

[@blaine6097]

There always has to be one even here

[@AN043V3R]

What's the alternative?

[@user-pz6hs6wi6f]

What an odd question

[@faithnfitnessguykk9569]

It seem there might be some sort of thought in your question. And yet, the answer is in your question. It is because he wants people to think.

[@blaine6097]

Thank you